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  6. Black turtle bean vs. Veggie burger

Black turtle bean vs. Veggie burger — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and veggie burgers

  • Black turtle bean has more copper, folate, iron, fiber, potassium, phosphorus, and magnesium; however, veggie burgers are higher in vitamin B1, vitamin B12, and selenium.
  • Veggie burgers cover your daily need for vitamin B1, 146% more than black turtle bean.
  • Black turtle bean has 5 times more copper than veggie burgers. While black turtle bean has 1mg of copper, veggie burgers have only 0.2mg.
  • The glycemic index of veggie burgers is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Black turtle bean vs Veggie burger infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more MagnesiumMagnesium +185.7%
Contains more CalciumCalcium +17.6%
Contains more PotassiumPotassium +350.5%
Contains more IronIron +261%
Contains more CopperCopper +400%
Contains more ZincZinc +74.6%
Contains more PhosphorusPhosphorus +113.6%
Contains less SodiumSodium -98.4%
Contains more SeleniumSelenium +606.3%
~equal in Manganese ~0.951mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin B5Vitamin B5 +211.1%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +258.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +194.6%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more Vitamin B3Vitamin B3 +92%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.23mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.303mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Veggie burger DV% diff.
Vitamin B1 0.9mg 2.651mg 146%
Copper 1mg 0.2mg 89%
Vitamin B12 0µg 2.01µg 84%
Folate 444µg 124µg 80%
Iron 8.7mg 2.41mg 79%
Fiber 15.5g 4.9g 42%
Selenium 3.2µg 22.6µg 35%
Potassium 1500mg 333mg 34%
Phosphorus 440mg 206mg 33%
Magnesium 160mg 56mg 25%
Sodium 9mg 569mg 24%
Carbs 63.25g 14.27g 16%
Vitamin B5 0.899mg 0.289mg 12%
Protein 21.25g 15.7g 11%
Polyunsaturated fat 0.387g 2.023g 11%
Vitamin B3 1.955mg 3.753mg 11%
Zinc 2.2mg 1.26mg 9%
Calories 339kcal 177kcal 8%
Fats 0.9g 6.3g 8%
Saturated fat 0.232g 1.44g 5%
Vitamin C 0mg 4.5mg 5%
Monounsaturated fat 0.078g 1.778g 4%
Vitamin B2 0.193mg 0.244mg 4%
Choline 19.4mg 4%
Manganese 1mg 0.951mg 2%
Starch 5.78g 2%
Calcium 160mg 136mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B6 0.286mg 0.303mg 1%
Vitamin K 5.6µg 4.2µg 1%
Net carbs 47.75g 9.37g N/A
Sugar 2.12g 1.07g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.21mg 0.23mg 0%
Tryptophan 0.252mg 0.162mg 0%
Threonine 0.894mg 0.605mg 0%
Isoleucine 0.938mg 0.78mg 0%
Leucine 1.697mg 1.399mg 0%
Lysine 1.459mg 1.004mg 0%
Methionine 0.32mg 0.291mg 0%
Phenylalanine 1.149mg 0.885mg 0%
Valine 1.112mg 0.89mg 0%
Histidine 0.592mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more ProteinProtein +35.4%
Contains more CarbsCarbs +343.2%
Contains more OtherOther +42.9%
Contains more FatsFats +600%
Contains more WaterWater +456.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Mono. FatMonounsaturated fat +2179.5%
Contains more Poly. FatPolyunsaturated fat +422.7%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.